Include fruits and vegetables in at least 2 of your meals each day:
Do you eat enough vegetables? It is one of the most frequent questions that Dr. Rigo asks in consultation, on the radio, on television. Why? Because fruits and vegetables allow us to provide our body with all kinds of valuable nutrients for the fulfillment of different processes and activities. In addition to this, they offer us the following advantages:
- They help us to feel satisfied for longer, due to their high fiber content.
- They contribute to weight loss. Due to its sugar content it calms us the need to consume sweets and sweets.
- They regulate intestinal transit. Due to their fiber content, they help the proper functioning of the intestinal tract, avoiding constipation.
- They supply vitamins and minerals to all organs and systems of the body, allowing an optimal balance.
- They provide us with energy and vitality, due to their high nutrient content.
- They are an excellent source of antioxidants, which helps us fight cell aging.
Make sure your food has different colors. A good measure is to consume fruits and vegetables seasonally, they supply the specific nutrients for each time of the year, that is why the regular fruits that are harvested in the summer have high water content. Here is a list of 9 vegetables and fruits that should not be missing on your table:
- Spinach is a great source of calcium, vitamins, iron, and antioxidants. They have vitamin K, essential for bones and facilitates the absorption of calcium.
- Kale has vitamin A, C and K and helps control bad cholesterol and hypertension, according to the Anglo-Saxon publication.
- Broccoli and cauliflower are very interesting vegetables for our health. One cup of cut broccoli contains 55 calories, all the daily needs for vitamin K and twice the amount of vitamin C that is recommended daily. The sulforaphane in cauliflower helps reduce the chances of generating cancer cells.
- Sweet potato contains Potassium, vitamin C, beta-carotene and vitamin A are some of its main nutritional components. It is beneficial for diabetics because it is low on the glycemic index scale and high in fiber, so it can help regulate blood sugar.
- Beet this versatile vegetable can help control blood pressure and cardiovascular health. For diabetics, it could be useful for nerve problems related to diabetes, or so-called diabetic neuropathy.
- Carrots: contain Vitamin A for vision and many nutrients. Consume the juice, in salad, roasted or in stews, as well as carrots sticks with hummus as a healthy snack.
- Tomatoes: high in Vitamin C, potassium and few calories, lycopene (antioxidant) and beta-carotene. These are some of the nutrients that make tomatoes a very valuable vegetable – actually a fruit -.
- Garlic and onion. The sulfur content in garlic makes it known as a natural antibiotic. Manganese, vitamin C and vitamin B-6 are the main nutrients in onions. Its sulfurous components – such as those in garlic – could help protect you from many of the diseases that affect us today. Raw or in soup, but also in sandwiches or in sauces like guacamole, you can enjoy its powerful flavor and its benefits.
- Avocado: it is a beneficial fruit for everyone. It contains high levels of the healthy Omega 3 fatty acid along with other minerals and vitamins. It can be eaten raw, facilitating its adaptation to the routine diet.